Too much calcium could be as bad as too little

If you're eating a balanced diet and getting plenty of calcium from food, make sure you're also not taking in too much of the nutrient from supplements.

BRENDA MARKS FULLER

If you're eating a balanced diet and getting plenty of calcium from food, make sure you're also not taking in too much of the nutrient from supplements.

A recent Swedish study of more than 61,000 women followed for nearly two decades revealed that consuming more than 1,400 mg a day of calcium can contribute to cardiovascular problems such as heart attacks and even risk of death. Taking in less than 600 mg a day also upped the chances of death. Consuming between 600 mg and 1,400 mg didn't increase death rates.

According to the Swedish study, "Supplemental use of calcium has become common, and more than 60 percent of middle-aged women and older women in the United States are regular users of calcium supplements ... three recent (random) trials (of) women have indicated a higher risk of both ischemic heart disease and stroke with calcium supplements."

The study pointed out that "intakes above 1,400 mg a day were associated with higher death rates from all causes."

Conducted by researchers at Uppsala University, the study reported that "the shift from a lower to a higher risk ... was mainly the consequence of the adjustment for the use of calcium-containing supplements."

Not everyone agrees that the Swedish study is conclusive.

Calcium requirements differ by gender. Men need less. Women need more. A woman about age 50 or older needs 1,200 mg to 1,400 mg a day, while men only need 1,000 mg, according to a variety of medical sources such as California-based American Bone Health, a nonprofit, community-based organization.

"My big concern is that there are still a lot of people who don't get enough calcium in their diet and they see a story about (excessive) calcium supplements and then they stop taking them ... without looking at the whole picture," said Kathleen Cody, executive director of American Bone Health. "However, there does seem to be an association with excessive calcium supplemental use."

Taking in too little calcium can contribute to osteoporosis, bone fractures, hypertension and loss of jawbone, according to livestrong.com.

Dr. Andrew Sumner, director of non-invasive cardiology at Lehigh Valley Health Network, stressed that the Swedish research was an "observational study."

"It looked at dietary habits without quantifying it, and it didn't have a control group," he said. "It asks important questions, but it requires more study."

People with no known deficiencies might not need calcium supplements, Sumner said. "It does raise the question."

If people eat a well-balanced diet and they're performing weight-bearing exercises, it should be sufficient, he said.

The Swedish study does provide what Dr. Diane Schneider of the California-based nonprofit, educational organization 4BoneHealth.org calls a "signal."

"Although it is not proven, the study (indicates) we should pay attention to what we need to be taking in through our food," she said.

Schneider, who wrote "The Complete Book of Bone Health," published in 2011, said a common mistake is thinking that you can get your total intake of calcium through a supplement.

"You need to know how much you should be taking in through your food and then supplement that. Food comes first," Schneider said.

If an 80-year-old woman is taking 600 mg of a calcium supplement in the morning and 600 mg again at night, and eating a diet rich in calcium including milk and ice cream, then she's likely getting too much calcium and could be at risk for heart problems, she said.

"Look at everything you are taking in. Know your daily target. Count food first. And remember that you don't have to take supplements every day if you're eating right," Schneider said.

Many people don't eat enough calcium in their diet, she said, and so they need to take a supplement.

Christina Brecht, a dietitian, nutritionist and a member of the faculty at East Stroudsburg University, said the "take-home message is that there have been some really good studies done and (they) raise a red flag from supplementation," she said. "Too much calcium can cause calcium deposits in coronary arteries and vascular calcification."

She stressed that even vegans, who don't eat dairy, can meet their calcium intake through legumes, vegetables, nuts and eating sensibly.

Consumers can find what foods are good to eat for calcium at choosemyplate.gov, she said. One 8-ounce serving of yogurt typically offers about 415 mg of calcium, she said. One cup of kale has 100 mg of calcium.

A much bigger problem is a deficiency of vitamin D, which helps people absorb calcium, Brecht said. Vitamin D can be found in yogurt, fatty fish, fortified cereal and from exposure to sunshine, she said.

"Before you go out and start a supplement, take stock of what you are eating, your diet," she said. "A supplement is not a magic bullet. It's preferable to get your calcium from your whole food. And all of the studies support that."

Never miss a story

Choose the plan that's right for you.
Digital access or digital and print delivery.